CROSSFIT MILPITAS

Get Out & Play

It's about that time for a reminder to get out and play. A piece of the CF program manifest is to play new sports. It's a great way to get a good workout and improve your athleticism. Oh, and it's usually really fun too!

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**Labor Day Schedule Reminder**

Sunday - NO CLASS
Monday - 12pm class 

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WOD 09/01/12

9am Team Workout
10am Community Workout 

Save the Boxes

These plyo boxes were used as jerk boxes. Not good. They busted and are no longer safe to use. I will work on getting jerk boxes made. In the meantime, you can put your barbell on boxes to pull from but do not drop it on the boxes. Obviously, if you are in a compromised position and have the choice of saving the box or yourself...break the box. Other than saving yourself there should be no reason to smash up boxes. Thanks!

WOD 08/31/12

Max rounds in 20 mins of:

5 Thrusters(m155#/105#)
10 V ups
20 Squats 
Run 150m 

For Sale

I have 3 TDS Squat Racks that I'd like to sell. They're pretty beat up but they work. I'm selling them for $40 each. Let know if you're interested in taking one home for your garage set-up....

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WOD 08/30/12

Make up Day

Moxie Madness Throwdown

We have a couple teams competing this weekend at the Moxie Madness Throwdown in San Jose. Sheryl is also joining a CrossFit NorCal Masters team. If you're looking for something to do this weekend, go check out the competition and support our athletes! Here's the heat schedule.

WOD 08/29/12

Deadlift 3-3-3
Power Clean 2-2-2
Hang Squat Clean 1-1-1

Optional extra credit: max effort 500m row

Good Fast Food

A regular lunch time spot for Vito and me is Mikono's Grill in Milpitas. It's on Hillview and Calaveras. They have some great salads with every choice of meat. My favorite is the chicken salad. The chicken is cooked to order and always comes out awesome! You can also call in orders for pick up if you're in a rush.

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**In House Affiliate Team Challenge**

October 1st thru Oct 7th will be our challenge week for the affiliate team competitors. This is an in-house competition for our athletes that are trying to move up for a higher team spot.

There will be 5 workouts over a two day period. Because we have a large number of athletes who will be participating, I wanted to make this as do-able as possible for everyone's schedule. You can start anytime on or after October 1 and must end on or before October 7. 

There are a few more details I will be sending to the team by email tomorrow. If you are on a team or a red shirt and don't receive an email, let me know asap.

WOD 08/28/12

5 rounds for time of:

5 Each Leg - Alternating Overhead Lunges(m135#/w95#)
15 Knees to Elbow 

CFM Member Profile: Vito "Vdaddy" Taulealo

Age: 31

Started CF:  I started crossfit in 2007.  I was just a regular sales guy/fitness consultant at our local gym, and Austin was my manager.  When I told him I was going to take my lunch and workout with a few of my friends (Kevin/Yip, Francis/Sizzle) he told me I should work out with him.  I said HELL NAW!  I saw the workouts Austin did and I knew there was no way I could hang!  I too was intimidated by crossfit at one time in my life!  Austin told me it would only take about 15-20 minutes, and I thought hmmmmmmm, shouldn't be too bad.  What took HIM 15-20 minutes, took me and my buddies about 45!  After that horrible experience, I started really getting into it, and Austin pushed me to become a Certified Level 1 Crossfit Coach.   

Profession: Coach and Manager Crossfit Milpitas

Favorite/least favorite WOD, why:  My favorite WOD's are always gonna have a heavy barbell/olympic movement.  I defninately love BIG JERKS and MEAN SNATCHES!  Least favorite of course is going to be anything with Handstand Pushups and Muscle Ups, as those are things I am trying to improve on.

Diet:  My nutrition has been a ridiculous roller coaster over the last 5 years.  Of course when your young or just not educated on what certain foods do to your body, you eat whatever makes you happy.  I was definitely happy!!  I have always been a pizza, burger, BEER guy, and pride myself on being able to outdrink guys twice my size  :)  and those days definitely had an impact on the way I looked.  I blew up to 230 lbs. when my first daughter was born, and stayed there for quite a while (like the last 3 years).  It wasn't until a recent paleo challenge I really started to understand the effect on what you put into your body.  Big shout out to OG Jenn for getting paleo into a lot of our lives, especially me who has always been way over 200 lbs for the whole of my adult life.  Now that training is here I have taken it 100% serious, well more like 95%.  I have to have my cheese.  :)

Little known fact about you: Music has been a HUGE part of my entire life, I can play ALL the Clarinets and Saxophones, and am a part-time Karaoke King.

best moment at CFM:  Training with Austin on my right, and Khalipa on my left, hitting Fran hard, and getting a HUGE PR because I was trying to keep up with them.

Anything else:  Crossfit has been a blessing, and it has been my pleasure to get a lot of my close friends and family involved in something so life changing.  Thanks Austin for bringing crossfit into my life and believing I can be the athlete I am today.  

WOD 08/27/12

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

David

Melia sent me this picture of David. David is a regular morning crew guy. Melia has been very happy with effort to perfect his movements. He's always staying around a few extra minutes to practice. Keep up the strong work David!

Don't forget the Dunk Truck will be at the gym tomorrow for body fat testing. There's still time get signed up. You might even be able to decide to do it tomorrow inbetween appts.

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WOD 08/25/12

Team workout @ 9a
Community workout @ 10a 

Increased Volume, Good Teammates, Schedule Updates

Vito and Chris taking extra time at lunch following The Outlaw Way, Coach Rudy Nielsen's blog. He has some interesting theories on programming for CF athletes. There are a ton of blog's and coaches out there that claim to have the best program for CF athletes. Rudy has played with a number of proven systems and is currently using what he has named the Limited Conjugate Method. The one thing you should always judge good programming on is the results it yields based on the initial goals. You can't argue with his results of getting many athletes and teams to the Games. 

One thing is for sure...if you are out to be a Games level Crossfitter, more than an hour 5 days per week is needed. The Games in 2008 consisted of 3 workouts and the Grand Finale. All 4 of those workouts were in the 2-4 minute time range. The number of workouts has increased each year since. In 2012 the Final workout alone was almost all of the 2008 games. It was 3 workouts back to back to back, all 2-4 minutes long.

It's pretty obvious that if you want to compete at that level you need to prepare your body to be able to recover from a workout within a few hours and be ready to go again. I respect and admire the focus and dedication I see from Chris and Vito. They are both putting in the time. I know there are many of you who were at the affiliate team meeting that have started to step it up as well.

Although I'm not around in the evenings much, I hear about everything that goes on. I hear who from our affiliate team meeting is doing all the right stuff. Everything they can to improve as individual, helping create and nourish great team chemistry, and being a positive influence by motivating their teammates to get better. 

A good teammate is a star. A great teammate is star that can elevate others to their level. A once-in-a-lifetime-super-spectacular teammate is a star that can elevate others beyond their level.

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I just moved this past Sunday and am finally getting settled. I haven't put the energy I need into our team program just quite yet. I leave today to LA for a level 1 seminar and am back Monday. I plan to spend all Monday doing 3 tasks. Putting together the first challenge for individuals to make teams, organizing some training principles and ideas for our "A Team", and emailing the CFM competitors the dates for the first in-house competition. 

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**GYM CLOSED THIS SATURDAY @ 12PM**

My wife, Maria, is hosting a special political event for her internship at the gym Saturday @ 12pm. I know this will not conflict with any class times. Our last class ends at 11pm Saturday. This will give everyone an hour of time after class to recover, stretch, etc... 

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**Labor Day Weekend Schedule**

Saturday Sept 1 - Regular Schedule
Sunday Sept 2 - No Classes
Monday Sept 3 - 12pm Class ONLY

WOD 08/24/12

Back Squat 3-3-3-3-3-3-3-3-3-3 (Use a load that you could not squat for a set of 5. Loading should be the exact same for all 10 sets, unless you fail. If you fail you should drop a bit. Rest 3-4 minutes between each set.)

Extra Credit - 500m Row (Max effort)

First Muscle Up!!

 

Big congrats to Sheryl for getting her first muscle up!!

Sheryl has been doing private sessions to focus her training towards the masters at the games. Over the last couple months she has hit pr's in her clean, snatch, and back squat. She has also gone from only being able to do 1 double under to over 20 in row.

Keep up the great work Sheryl! 

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WOD 08/23/12

Make up Day

Hand Made

A new look entrance at the gym. I'm huge fan of hand painted signs versus mounted signs. I love the fact an artist spent the time to make something original and I really like the old school feel.

WOD 08/22/12

3 rounds for time of:

35 Double unders
3 HSPU
25 Double unders
4 HSPU
15 Double unders
5 HSPU
Run 400m 

Dunk Tank

Body fat testing this Saturday. Limited spots left. If you want to get tested it costs $50. Sign up here:

http://www.fitnesswavenorcal.com/

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**Saturday Team Workout Clarification**

There has been some confusion on how the team workout has changed. Here are the only changes:

1. The affiliate teams will always workout together.
2. The WORKOUT portion of the class will not be coached
3. The workouts will be designed for teams of 6 and Vito will scale or change depending on the amount of people who show up.

The main takeaway is if you are new and have less than 6 months experience, go to the community class. If you are unsure of your experience level, ask a coach.

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**New Class**

We are adding a Tuesday 9am class to the schedule, effective immediately.

WOD 08/21/12

Muscle Clean 2-2-1-1
Power Clean 2-2-1
Clean 2-1-1 

CFM Member Profile: Alice Kim

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Age: 31

Started CF: Aug 23, 2011 (One year!) My gym membership at 24 Hour Fitness (which I barely used) was expiring so I started to Yelp other gyms. That's when I came across CrossFit Milpitas. I had no idea what it was but saw all the 5 star reviews.  I called, came in and talked to Dal and signed up without hesitation. I just knew CrossFit was something that needed and it definitely became the first step to a better life.

Profession: HR at Apple, Inc.

Favorite WOD: Even though I've been crossfitting for a year, I don't really remember WODs by name. So I can't name my favorite one - but to be honest I like WODs that are AMRAP instead of timed (because I'm usually always last in the timed ones, hah).  Least favorite WOD? I remember this one - Nancy. That was one of the first WODs I did when I started (and didn't know what I was doing).  I was doing the overhead squats incorrectly and ended up with a tingly arm for a week and numb thumb for about 2 months.  I really didn't think I'd get feeling back in my thumb.  But we did Nancy last week and when I realized it was the WOD that gave me a numb thumb I sort of panicked, but I did just fine!

Diet: I've been seeing "30��ym, 70��iet" a lot and I believe in that. I didn't start losing weight until the last Paleo challenge we had in April. I'm not saying I'm a super fan of Paleo but the general idea of the diet (low carbs, no processed/junk foods) makes a lot of sense for anyone to lose weight and stay healthy. I didn't realize how much junk I ate everyday until I had to watch what I was eating for the Paleo challenges.  I'm not doing that great on the current Paleo challenge (headaches were the worst part) but I definitely am learning to make wiser choices as to what I'm eating and I think that's the point of this challenge for everyone.  Gotta give some love to OG Jenn for being so supportive to me and everyone else during this difficult f-o-r-e-v-e-r lasting Paleo challenge lol.

Little known fact about me:  I'm obsessed with sharks. Shark Week is my favorite week of the year! (I wish I studied biology in college instead)

Best moment at CFM: Meeting the love of my life Ryan, duh. (Sorry Jenn, hahaha!) Other than that, I don't really keep track or record anything and I know I should. So I don't really know what milestones I've reached or how much I've improved by numbers. JUST GO IN AND DO IT - that's what I tell myself everyday when I walk into the gym.  But my best moments are always when I finish a WOD, it's like crossing a finish line each time.

Anything else:  Once I turned 30, I promised myself that I'd look better in my 30s than I did in my 20s. After college, I did every type of fad diet you could think of and it truly messed up my metabolism.  Then I started working at Apple in 2007 and gained a hefty 30 pounds from sitting at my desk, stressing and eating. Of course I'm disappointed in myself for letting go. I had high blood pressure and was pre-diabetic and constantly got scolded by my doctors (not anymore!). But what matters now is that I'm on the right path.

 

WOD 08/20/12

"Cindy"

Max rounds in 20 mins of:

5 Pull ups
10 Push ups
15 Squats 

Gorilla Grip

Donovan hits up the challenge of the month. Getting over 45 seconds each hand is great!

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WOD 08/18/12

Team Workout @ 9a
Community Workout @ 10a 

Save Your Dome

It's important to face the right way when doing pull ups on the new rig. The pictures explain it best. Save your dome, think before you pull.

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**NEW TUESDAY CLASS STARTS NEXT WEEK**

You asked for it and you're getting it! Starting next Tuesday we are adding a 9am class.

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**IMPORTANT SATURDAY TEAM WORKOUT INFORMATION**

The Saturday team workout is for experienced athletes only. It is lead by coach Vito, but not coached. Vito is on the affiliate "A Team" and it's important for him to train with the team. If you are not sure if you belong in the Saturday team class, ask your coach before you go.

WOD 08/17/12

For time:

Row 800m
100 KB Swings
30 HSPU
Run 800m

Can You Find Our Athlete

Congrats to our athlete in the photo who went to the CF level 1 seminar last weekend at NorCal CrossFit. Can you find him/her in the photo?

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WOD 08/16/12

Make up Day

30 Feet

Thanks to all who helped build the rig! Enjoy!

WOD 08/15/12

5 Rounds for time of:

7 Deadlifts(275#/185#)
15 Box Jumps 

CFM Member Profile: Ryan Edra

Ryan(white tank) during CrossFit, before dialing in his diet

Ryan after dialing in his diet.

Age: 30

Started CF: I was part of the May 2010 on-ramp group (when on-ramps were still a must).

Profession: Lead Chemical Technician at a semi-conductor business called QuantumClean.

Favorite/least favorite WOD, why: I don’t have a favorite WOD but I always get amped up when I see fight gone bad and the filthy fifty. My least favorite WODs are anything with muscle ups. WHY? Because I cant do them… YET!

Diet: “100% PALEO, 80% OF THE TIME.” I like this concept a lot. I was able to change my bad eating habit with the paleo plan. But sticking with it 100%, to me, seems almost impossible. Slowly but surely, but I’ll get there. Maybe, “100% paleo, 90% of the time,” by the beginning of next year.

Little known fact about you: In the spirit of the upcoming football season, I am a die hard Niner fan. My most favorite football player ever is Jerry Rice. In 2010, He was inducted to the Football Hall of Fame and I took time to fly to Canton, Ohio and witness this once in a life time opportunity. “Who’s got it better than us… NOOOOBODY!”

Best moment at CFM: Reading all the previous “best moments”, I’ve read a lot of moments that involved a lot of PRs and personal achievements. The best moments for me are when somebody is able to do a movement (i.e double unders, kipping pull up, etc.) after I show/teach them. It is a great feeling for me to show a fellow athlete how to master a certain movement.

Anything else: Like everybody else says, CROSSFIT has also changed my life in every way possible. Not only has it changed my life physically and mentally, through CrossFit I also found that somebody I can WOD with for the rest of my life. 

 

WOD 08/14/12

8 rounds for time of:

8 Burpees
8 Pull ups
8 Hang Power Cleans(m135#/w95#) 

Shake It Off

The big thing in fitness. Why shake a weight when you be the on shaking! Who's in?

WOD 08/13/12

"Nancy"

5 rounds for time of:

Run 400m
15 Overhead Squats(m95#/w65#)

Festivus

Congrats to Jess and JLuk with their performance at the Festivus Games. Jess finished 13 out of 44 and JLuk 21 out of 77!

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WOD 08/11/12

Team workout at 9a
Community workout at 10a